Stanford's Michael Fredericson says creatine monohydrate paired with resistance training can support muscle strength as women age, particularly around menopause.
Creatine, long associated with bodybuilders, is increasingly marketed to women as a wellness supplement, according to Elle. Michael Fredericson, MD, co-director of the Stanford Center on Longevity, told the outlet that creatine helps muscle cells regenerate the energy molecule ATP, which is especially useful during short bursts of intense activity like lifting weights, and that supplementing can support gains in muscle strength and lean mass when combined with resistance training.
Fredericson said creatine monohydrate remains the most studied and recommended form, with other forms lacking clear evidence of superiority. He recommends 3 to 5 grams of creatine monohydrate daily for most healthy adults, said consistency matters more than timing, and noted that a moderate daily dose builds up muscle creatine stores over roughly three to four weeks without needing an initial loading phase.
Wellness curator Dria Murphy, founder of By Dria, said women have historically been left out of creatine marketing despite having naturally lower creatine stores than men, something she attributes partly to lower average muscle mass and dietary intake. Fredericson said growing awareness of resistance training's benefits for women approaching menopause, when hormonal shifts can affect muscle mass, has helped drive the supplement's broader appeal.
On safety, Fredericson said creatine monohydrate has a strong safety profile in healthy adults at recommended doses, though some people experience temporary water-weight gain or mild stomach discomfort, and he advised anyone with existing kidney disease to consult a doctor before taking it.
